Strict Pull-ups
Until 50 reps are completed
Max UB Set, Rest 1:00
EMOM 10 of:
3 Strict Pull-ups (May use band)
EMOM 10 of:
6 Ring Rows (squeeze at the top)

Every 3:00 x 10 rounds:
10/8 Calorie Row Sprint
10 Single Arm Devils Press, alt arms
10 Knees to Elbow (or Hanging knee raise)
-Start off Rower and practice transitioning on as fast as possible